6 health benefits of almonds

Whether it’s a skincare or haircare product, almond is often featured on the label. Yes, almond hair oil and almond body butter are just some of the products containing this natural ingredient. But they do much more than provide soft, healthy hair and skin. This nutrient-dense superfood can be a valuable addition to a balanced diet. This is because almonds have several benefits. In fact, starting your day with almonds can be a great idea!

Almonds contain protein, vitamin E and much more. They’re essentially a powerhouse of essential nutrients, with a one-ounce serving of almonds containing approximately:

• Calories: 160
• Protein: 6 grams
• Fat: 14 grams (mainly monounsaturated fats)
• Carbohydrates: 6 grams
• Fiber: 3.5 grams
• Vitamin E: almost 40% of the recommended daily intake (RDA)
• Magnesium: 19% of the RDI
• Phosphorus: 13% of the RDI
• Copper: 32% of the RDI
• Manganese: 32 percent of the RDI
• Biotin (vitamin B7): 49% of the RDA

Almonds are a nutrient-dense snack. Image courtesy: Freepik.

Benefits of almonds

Since almonds contain a lot of nutrients, they also offer many health benefits. Here are the health benefits of almonds you should know about:

1. Heart health

The healthy fats in almonds, including monounsaturated fats, can help improve heart health by helping reduce bad cholesterol levels, says Sangeeta Tiwari, clinical dietitian, Artemis Lite, New Friends Colony, Delhi. The high magnesium content of almonds also helps maintain normal blood pressure. This in turn reduces the risk of developing heart disease.

2. Weight management

Although they are high in calories, almonds can be useful for weight management. The combination of protein, fiber, and healthy fats in almonds can promote feelings of fullness and reduce overall calorie intake. Snacking on a handful of almonds can help control appetite and prevent overeating.

3. Blood sugar regulation

Almonds have a low glycemic index, meaning they cause a slower, more gradual rise in blood sugar compared to foods high in carbohydrates. This makes it an appropriate snack option for people with diabetes or those concerned about controlling their blood sugar.

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4. Skin health

Almonds contain vitamin E and antioxidants that can help maintain healthy skin, the expert tells Health Shots. Vitamin E helps protect the skin from oxidative stress, which leads to premature aging and other skin problems. The healthy fats in almonds also support skin elasticity and hydration.

Almonds are good for hair. Image courtesy: Adobe Stock

5. Hair health

Almonds can contribute to healthy hair thanks to their nutritional profile. They contain biotin, a B vitamin essential for maintaining healthy hair. Biotin helps strengthen hair follicles and promotes healthy hair growth. Additionally, the presence of vitamin E in almonds promotes blood circulation to the scalp, thereby promoting healthy hair. The monounsaturated fats in almonds may also contribute to overall scalp health and reduce the risk of dry and brittle hair.

6. Sexual health

Almonds are traditionally considered an aphrodisiac, explains the expert. The nutritional content of almonds may indirectly support sexual health. Almonds are a source of nutrients like zinc and selenium, essential for reproductive health and hormone production. Additionally, the healthy fats in almonds may contribute to overall cardiovascular health, which plays a role in maintaining good sexual function.

Eat almonds in moderation!

With so many health benefits, remember to watch your almond serving sizes. You can eat about 1 ounce or about 23 almonds, Tiwari recommends. This serving provides approximately 160 calories and a good balance of nutrients. Eating this amount as a snack or adding it to meals can provide the benefits of almonds without excessive calorie intake.

Don’t overeat, as almonds are high in calories and eating too much could contribute to weight gain. Additionally, consuming large amounts of almonds can lead to digestive upset due to their fiber and fat content.

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